Ayodini mu zakudya

Iodini ndi mchere wotsalira komanso michere yomwe imapezeka mwachilengedwe mthupi.

Ayodini amafunika kuti maselo asinthe chakudya kukhala mphamvu. Anthu amafunikira ayodini kuti chithokomiro chizigwira bwino, komanso kuti apange mahomoni a chithokomiro.

Mchere wa ayodini ndi mchere wapatebulo wothira ayodini. Ndiwo chakudya chachikulu cha ayodini.

Zakudya zam'nyanja mwachilengedwe zimakhala ndi ayodini wambiri. Cod, bas bass, haddock, ndi nsomba ndi magwero abwino.

Kelp ndi ndiwo zamasamba zodziwika bwino kwambiri zomwe zimayambitsa ayodini.

Zakudya za mkaka zilinso ndi ayodini.

Zina zomwe zimapezeka ndi mbewu zolimidwa mu nthaka yolemera ya ayodini.

Kuperewera kwa ayodini wokwanira (kusowa) kumatha kuchitika m'malo omwe alibe nthaka yoyipa ya ayodini. Miyezi yambiri yakusowa kwa ayodini m'zakudya za munthu imatha kuyambitsa matenda a khosi kapena hypothyroidism. Popanda ayodini wokwanira, maselo a chithokomiro ndi chithokomiro amakula.

Kusowa kwa ayodini kumakhala kofala kwambiri mwa akazi kuposa amuna. Zimakhalanso zofala kwa amayi apakati ndi ana okalamba. Kupeza ayodini wokwanira pazakudya kungateteze mawonekedwe achilengedwe otchedwa cretinism. Cretinism ndiyosowa kwambiri ku United States chifukwa kusowa kwa ayodini nthawi zambiri kumakhala vuto.

Poizoni wa ayodini ndikosowa ku US. Kudya kwambiri ayodini kumachepetsa kugwira ntchito kwa chithokomiro. Kutenga ayodini wambiri ndi mankhwala oletsa chithokomiro kumatha kukhala ndi zowonjezera ndipo kumatha kuyambitsa hypothyroidism.

Njira yabwino kwambiri yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zosiyanasiyana kuchokera pagawo lowongolera zakudya.

Mchere wa tebulo wokhala ndi ayodini umapereka ma micrograms 45 a ayodini mu gawo la 1/8 mpaka 1/4 ounce la supuni. 1/4 supuni ya tiyi ya ma micrograms 45 a ayodini. Gawo la 3 oz la cod limapereka ma micrograms 99. Anthu ambiri amatha kukwaniritsa malingaliro a tsiku ndi tsiku mwa kudya nsomba, mchere wokhala ndi ayodini, ndi zomera zolimidwa m'nthaka yolemera ndi ayodini. Mukamagula mchere onetsetsani kuti walembedwa kuti "iodized."

A Food and Nutrition Board ku Institute of Medicine amalimbikitsa kudya izi:

Makanda

• Miyezi 0 mpaka 6: ma micrograms 110 patsiku (mcg / tsiku) *
• Miyezi 7 mpaka 12: 130 mcg / tsiku *

AI kapena Intake Yokwanira

Ana

• Zaka 1 mpaka 3: 90 mcg / tsiku
• Zaka 4 mpaka 8: 90 mcg / tsiku
• Zaka 9 mpaka 13: 120 mcg / tsiku

Achinyamata ndi achikulire

• Amuna azaka 14 kapena kupitirira: 150 mcg / tsiku
• Azimayi azaka 14 kapena kupitirira: 150 mcg / tsiku
• Amayi apakati azaka zonse: 220 mcg / tsiku
• Akazi oyamwa azaka zonse: 290 mcg / tsiku

Malangizo apadera amatengera zaka, kugonana, ndi zina (monga mimba). Amayi omwe ali ndi pakati kapena omwe akutulutsa mkaka wa m'mawere (akumayamwa) amafunika ndalama zambiri. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Zakudya - ayodini

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Smith B, Thompson J. Chakudya ndi kukula. Mu: Chipatala cha Johns Hopkins; Hughes HK, Kahl LK, okonza. Buku la Harriet Lane. Wolemba 21. Philadelphia, PA: Elsevier; 2018: mutu 21.